When you think of “core muscles,” you might picture six-pack abs or the visible abdominal muscles you see on fitness models. But your core is much more than that. Your true core—the one that actually matters for your spinal health, movement quality, and long-term comfort—is a group of deep muscles that wrap around your torso like a natural “corset,” working together to stabilise your spine and pelvis.

Understanding how your deep core works and learning to activate it properly can transform your movement quality, reduce discomfort, and support your long-term spinal health. At Adam’s Back, we’ve found that core stability is fundamental to helping patients move better and feel better.

Please note: This article is for informational and educational purposes only. If you’re experiencing back discomfort or have difficulty activating your core, speak with your Chiropractor for a professional assessment and individualised guidance.

What Is Your Deep Core, Really?

Your core isn’t just one muscle—it’s a complex system of muscles working together as an integrated unit.[1] The deep core includes:

Transverse Abdominis: The deepest abdominal muscle that wraps around your torso like a corset, providing anterior and lateral stability

Multifidus: Deep spinal stabilisers that support each segment of your spine

Diaphragm: Your primary breathing muscle, which plays a crucial role in core stability

Pelvic Floor Muscles: The foundation of your core, providing posterior and inferior support

Quadratus Lumborum: A deep muscle connecting your ribcage to your pelvis

These muscles work as a coordinated team, contracting at the right time with the right amount of force to stabilize your spine and pelvis during movement.

Why Core Stability Matters

Strong, properly functioning core muscles do far more than give you visible abdominal definition. They:

Support Efficient Movement: A strong core allows you to move with efficiency and control, distributing forces throughout your body rather than concentrating stress in one area.

Protect Your Spine: Your core muscles are your spine’s internal bracing system. They support each spinal segment and reduce the stress placed on spinal discs and joints.[2]

Enable Everyday Activities: Simple tasks—standing up from a chair, picking up objects, walking, bending—all require core stability. A strong core makes these movements easier and safer.

Prevent Compensation Patterns: If your deep core isn’t engaging well, other muscles compensate, sometimes leading to stiffness, tiredness, or recurring discomfort in your lower back or pelvis.

Improve Posture: Core stability is essential for maintaining good posture without constant muscular effort.

Support Athletic Performance: Whether you play sports or simply want to stay active, core stability is fundamental to performance and injury prevention.

The Problem: Core Dysfunction

In today’s world, many people struggle with deep core activation. Why? Several factors contribute:

Prolonged Sitting: Hours sitting at desks, in cars, or on couches puts your core in a lengthened, non-functional position. Over time, your deep core muscles become less responsive.

Sedentary Lifestyle: Without regular movement and activity, your core muscles don’t get the stimulation needed to maintain strength and coordination.

Poor Breathing Habits: Many people breathe shallowly from their chest rather than engaging their diaphragm, which disrupts the core-breathing connection.

Poor Posture: Slouching and forward positioning further disengage your core muscles.

Previous Injury: After an injury, the deep core often doesn’t automatically re-engage properly, leading to ongoing instability.

Disconnection from Body Awareness: Many people simply don’t know how to activate their deep core, even when trying.

The Breath-Core Connection

Here’s something crucial that many people don’t understand: your breath is intimately connected to your core stability.

Your diaphragm—your primary breathing muscle—is the roof of your core. When you breathe properly, you’re activating your deep core muscles. When you breathe poorly or shallowly, your core engagement suffers.[3]

The connection works like this:

During Inhalation: Your diaphragm contracts and moves downward, your ribcage expands, and your abdominal wall relaxes to allow your organs to move down.

During Exhalation: Your diaphragm relaxes and moves upward, and your deep abdominal muscles contract, creating intra-abdominal pressure that stabilises your spine.

This isn’t just about breathing—it’s about using your breath to activate your core muscles properly.

Building Your Core: Start with the Breath

The foundation of core strength is learning to breathe properly and coordinate that breathing with gentle core engagement. This is where most people should start.

The Basic Breathing Exercise

This simple exercise teaches your deep core how to work:

Setup: Lie comfortably on your back with your knees bent and feet flat on the floor. Place one hand on your lower abdomen and one on your chest.

The Exercise:

1. Inhale slowly through your nose. Let your ribcage and belly expand naturally. Your hand on your abdomen should feel your belly rise. This is normal and correct.
2. Exhale slowly through pursed lips. As you exhale, gently draw your lower abdomen inward—imagine gently “zipping up” from your pubic bone to your belly button. This is your transverse abdominis engaging.
3. Keep the effort light. You’re only engaging about 20 to 30% of your maximum effort. This isn’t a hard muscular contraction—it’s a gentle, controlled engagement.
4. Notice the pelvic floor. As you exhale and draw your lower abdomen inward, you may notice a gentle lift in your pelvic floor. This is natural—your core and pelvic floor work as a team.
5. Repeat: Do this for 5-10 breaths, once or twice daily.

Key Points:

• Don’t hold your breath—breathe naturally and continuously
• Keep the contraction gentle—this isn’t about maximum effort
• Practice daily for best results
• You should feel a sense of gentle control and activation, not strain

This simple breathing exercise is more powerful than you might think. It teaches your nervous system how to activate your deep core, and you can practice it anywhere—lying down, sitting, or even standing.

Integrating Breath and Core Into Movement

Once you’re comfortable with the basic breathing exercise, the next step is coordinating your breath and core as you move through everyday tasks.

The Principle: As you move—standing up from a chair, lifting an object, bending down—you should exhale and gently “zip” your core as you perform the movement. Then inhale as you return to the starting position.

Example 1: Standing Up from a Chair

1. Starting position: Sit comfortably in a chair with your feet flat on the floor.
2. Inhale: Prepare for movement, let your abdominal wall relax.
3. Exhale and engage: As you stand up, gently “zip” your core (drawing your lower abdomen inward) and use your leg muscles to drive the movement. Your core is providing stability, not doing the work.
4. Inhale: As you sit back down, relax your core and prepare for the next movement.

Example 2: Lifting an Object

1. Starting position: Stand with the object close to your body.
2. Inhale: Prepare for movement.
3. Exhale and engage: As you lift the object, gently zip your core and bend your knees. Keep the object close to your body. Your core stabilises while your legs and arms do the work.
4. Inhale: Lower the object, relaxing your core.

Over time, this becomes automatic. You’re teaching your nervous system to activate your core at the right time for the right amount of stability.

Progressive Core Strengthening: The Bird-Dog Exercise

Once you’re comfortable with breathing and basic core engagement, you can progress to strengthening exercises. The bird-dog is an excellent exercise for building core coordination and strength.

How to Perform Bird-Dogs

Starting Position:

• Get on your hands and knees
• Hands should be directly under your shoulders
• Knees should be directly under your hips
• Maintain a neutral spine (not rounded, not excessively arched)

The Movement:

1. Preparation: Take a natural breath. Feel your core ready to engage.
2. Extend: Slowly extend one leg backward and the opposite arm forward until both are level with your back. Your leg and arm should be in line with your torso.
3. Hold: Hold this position for 5-10 seconds while breathing normally. This is important—don’t hold your breath!
4. Core engagement: As you hold, exhale and maintain a gentle “zipping” sensation from your pubic bone to your belly button. You’re feeling your deep core working to stabilize your spine.
5. Return: Slowly bring your extended leg and arm back to the starting position.
6. Repeat: Complete 5-10 repetitions on each side.

Key Points:

• Move slowly and with control—this isn’t about speed
• Keep your spine stable—don’t let your lower back sag or over-arch
• Breathe continuously—don’t hold your breath
• Focus on the gentle core engagement rather than how far you extend
• If you feel strain in your lower back, reduce the range of motion

Progression: Once you master the basic bird-dog, you can progress to:

• Holding the extended position longer
• Adding small pulses or movements
• Performing the exercise from a plank position
• Adding resistance with bands or weights

Timeline for Results

When can you expect to notice improvement?

Most people notice improved core control and reduced discomfort within 3-4 weeks of daily practice.[4]

However, this depends on:

• Consistency: Daily practice produces better results than sporadic exercise
• Quality: Proper form matters more than quantity
• Starting point: People with good body awareness may improve faster
• Overall health: General fitness and movement habits affect results

Some people notice improvement in as little as 1-2 weeks. Others take 4-6 weeks. The key is consistent, mindful practice.

What Improvement Looks Like:

• Better posture without constant effort
• Easier standing and movement transitions
• Reduced lower back or pelvic discomfort
• Feeling more “stable” during activities
• Better balance
• Improved athletic performance
• Greater sense of control during movement

Beyond Self-Care: When to Seek Professional Help

If you’re experiencing back discomfort or find it difficult to activate your core despite practicing these exercises, a professional assessment can be valuable.

What a Chiropractor Can Assess

Deep Core Function: A chiropractor can evaluate how your deep core is working and whether it’s activating properly. Sometimes people think they’re engaging their core when they’re actually using superficial muscles instead.

Movement Patterns: By observing how you move, a professional can identify compensatory patterns or dysfunction that might interfere with core activation.

Spinal Alignment: Spinal misalignment can interfere with nerve function and core activation. Adjustments can help restore proper alignment and nerve function.

Muscle Imbalances: Sometimes specific muscles are tight or weak, interfering with core coordination. A professional can identify and address these.

Contributing Factors: Posture, ergonomics, activity level, breathing patterns—all can affect core function. A professional can help identify contributing factors specific to you.

Professional Core Rehabilitation

Based on assessment findings, a chiropractor can provide:

Targeted Exercise Instruction: More specific guidance tailored to your particular dysfunction

Progressive Rehabilitation: A structured program to gradually improve core strength and coordination

Movement Re-education: Teaching you how to use your core properly in real-world movements and activities

Ergonomic Advice: Guidance on positioning and setup to support core health

Coordination with Other Care: If needed, referral to other healthcare providers for comprehensive support

Practical Tips for Daily Core Engagement

Make Core Engagement a Habit

Set Reminders: Use phone reminders to practice your breathing exercise at specific times (morning, midday, evening).

Attach to Existing Habits: Practice your breathing exercise every time you brush your teeth, or during your first coffee of the day.

Coordinate with Activities: Practice core engagement during everyday movements—standing up, walking, lifting, bending.

Make it Automatic: After 3-4 weeks of consistent practice, core engagement should start feeling more automatic.

Support Your Core Health

Stay Active: Regular movement—walking, sports, dancing—activates your core throughout the day.

Maintain Good Posture: Sitting upright rather than slouching keeps your core engaged.

Breathe Properly: Throughout your day, practice diaphragmatic breathing rather than shallow chest breathing.

Limit Prolonged Sitting: Take breaks to stand, stretch, and move every 30 minutes.

Address Stress: Stress often causes shallow breathing and core tension. Relaxation practices help.

Sleep Well: Your core, like all muscles, recovers during sleep. Adequate sleep supports muscle function.

The Long-Term Impact

Developing strong, well-coordinated deep core muscles isn’t just about short-term discomfort relief. It’s about building resilience into your spine and body for decades to come.

People with good core stability: ✓ Experience fewer episodes of back pain ✓ Recover faster from injuries ✓ Move more confidently and efficiently ✓ Maintain better posture ✓ Participate in activities they enjoy without limitation ✓ Experience better overall quality of life

The investment in learning core stability now pays dividends throughout your life.

Visit Adam’s Back

Located at 881 Point Nepean Road in Rosebud, Adam’s Back provides comprehensive assessment and guidance for core stability and spinal health.

If you’re experiencing back discomfort, having difficulty activating your core, or want professional guidance on building core strength, we’re here to help. Dr Adam Mackey and our team can:

• Assess your deep core function and identify any dysfunction
• Provide personalised exercises and progression
• Teach you proper movement patterns
• Address underlying issues affecting core stability
• Support your long-term spinal health

Whether you’re starting from scratch or looking to improve your existing core work, we can help you develop the stability and strength to move better, feel better, and live better.

Ready to understand and strengthen your deep core? Contact us today.

📍 881 Point Nepean Road, Rosebud 📞 03 5986 5700 🌐 adamsback.com.au

References

[1] Hodges PW, Richardson CA. Altered recruitment of transversus abdominis and internal oblique in patients with chronic low back pain. J Spinal Disord. 1999;12(5):393-399.

[2] Saragiotto BT, Maher CG, Yamato TP, et al. Motor control exercise for chronic non-specific low-back pain. Cochrane Database Syst Rev. 2016;1:CD012004.

[3] Carvalhais VO, Gonçalves GH, Soares L, et al. Core stabilisation exercises as adjuvant to physical therapy for non-specific low back pain: a systematic review. Rev Bras Fisioter. 2012;16(4):279-287.

[4] Smith BE, Littlewood B, May S. An update of stabilising exercises for low back pain: a systematic review with meta-analysis. BMC Musculoskelet Disord. 2014;15:416.

Disclaimer: This blog post is for informational and educational purposes only. It is not intended as medical advice and should not be used to diagnose or treat any health condition. The information presented does not replace professional chiropractic evaluation and treatment. Always consult with a qualified healthcare professional regarding back discomfort, core dysfunction, or other health concerns.